Happy Monday, meal preppers! I’m continuing my butternut squash mash obsession this week and added some baby spinach to the mix. Anyway, these are some great summer meals that are nice and light. Perfect for beach/lake/pool days and July 4th celebrations.
Here’s what’s on the menu this week…
The Meal Plan:
Day 1
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Lemon and Garlic Shrimp with Spring Veggies
- Dinner: Chicken Tenders with Spinach Butternut Squash Mash
Day 2
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Lemon and Garlic Shrimp with Spring Veggies
Day 3
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Tenders with Spinach Butternut Squash Mash
- Dinner: Lemon and Garlic Shrimp with Spring Veggies
Day 4
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Turkey Taco Salad
- Dinner: Lemon and Garlic Shrimp with Spring Veggies
Day 5
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Tenders with Spinach Butternut Squash Mash
- Dinner: Turkey Taco Salad
Day 6
- Breakfast: Blueberry Almond Oatmeal Muffins with egg white slices
- Lunch: Chicken Tenders with Spinach Butternut Squash Mash
- Dinner: Turkey Taco Salad
The Snack Ideas:
- Flavored tuna packets with plantain chips
- Cinnamon brown rice cakes with peanut butter
- Deli turkey (nitrate and nitrite free)
- Strawberries and blueberries
- Protein shakes
- Hard boiled egg whites
The Containers:
Note: I used the 24 oz 6 Pack Fitness containers for the Barramundi and Chicken Fajita Bowls, but they are currently out of stock on Amazon. I linked the 20 oz size here.
The Recipes:
Blueberry Almond Baked Protein Oatmeal Muffins
Servings: jumbo muffins
Ingredients
- 2 cups rolled oats
- 2 scoops Cellucor Whipped Vanilla whey protein
- 1 cup applesauce
- 1/4 cup maple syrup
- 2 egg whites
- 1 tsp almond extract
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- 1/2 cup unsweetened vanilla almond milk
- 1 1/2 tbsp almond butter
- 3 tbsp almond slivers
- 1 cup blueberries
Instructions
- Pre-heat oven to 350 degrees.
- Add rolled oats, protein powder, baking soda, baking powder and cinnamon to a large bowl and mix until combined.
- Add applesauce and melted almond butter. Mix the almond butter into the applesauce to ensure it doesn't harden and clump.
- Add remaining wet ingredients and stir until just combined, then fold in blueberries.
- Scoop oatmeal mixture into jumbo muffin molds on top of baking sheet. Top with almond slivers.
- Bake at 350 degrees for 35 minutes or until the tops begin to get golden brown and do not collapse when touched (they will get firmer as they cool).
Tips & Tricks
Try scooping with a 4-oz disher and baking with these jumbo silicone baking cups for best results.
Click here or scan the barcode below to log this food into My Fitness Pal.
Nutrition Information
Calories: 237kcal (12%), Carbohydrates: 35g (12%), Protein: 13g (26%), Fat: 5g (8%), Cholesterol: 10mg (3%), Sodium: 84mg (4%), Fiber: 5g (21%), Sugar: 13g (14%)
Egg White Slices
Servings: servings
Ingredients
- 3 cups egg whites
Instructions
- Pour egg whites into a cold, medium-sized, shallow pan and cover with a lid.
- Turn heat to just higher than medium and cook eggs until they no longer jiggle when you touch the pan and are cooked through, about 10 minutes. Vent the lid if the top of the egg whites begin to bubble.
- Remove from pan and slice into 6 pieces.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 48kcal (2%), Carbohydrates: 1g, Protein: 11g (22%), Sodium: 181mg (8%)
Lemon and Garlic Shrimp with Spring Veggies
Servings: servings
Ingredients
- 1 lb shrimp, peeled, deveined, tail off
- 2 cups asparagus, chopped, (220 grams)
- 2 baby zucchini, chopped, (225 grams)
- 2/3 cup Lundberg Wild Rice Blend, cooked according to package directions
- 1/4 cup fresh parsley, chopped
- 1 1/2 tbsp ghee or butter
- 1/2 tbsp olive oil
Sauce
- 1 lemon, juiced and zested
- 2/3 cup dry white wine, (I like Sauvignon Blanc)
- 4 garlic cloves, minced
- 1/2 tbsp arrowroot flour, or cornstarch
- 1/4 tsp red pepper flakes
- Salt and pepper to taste
Instructions
- Add zucchini and asparagus to a microwave safe dish. Cover with a damp paper towel and microwave for 3 minutes. Set aside in refrigerator.
- Heat olive oil in a large pan over medium-high heat. Add shrimp in a single layer and cook on one side, without moving shrimp, for about 2-3 minutes.
- Flip shrimp and add sauce. Finish cooking shrimp most of the way (they should be mostly opaque), then add ghee and parsley.
- Remove shrimp from heat and toss in asparagus and zucchini. Serve with cooked wild rice blend.
Nutrition Information
Calories: 350kcal (18%), Carbohydrates: 31g (10%), Protein: 29g (58%), Fat: 9g (14%), Cholesterol: 170mg (57%), Sodium: 176mg (8%), Potassium: 394mg (11%), Fiber: 4g (17%), Sugar: 2g (2%)
Turkey Taco Salad
Servings: servings
Ingredients
- 1 lb Jennie-O extra lean ground turkey, 99%
- 1/2 cup Frontera New Mexico Taco Skillet Sauce
- 2 hearts romaine lettuce, chopped
- 1 cup cherry tomatoes, halved
- 1 cup black beans
- 1 cup corn kernels
- 1/2 cup Casa Sanchez Taqueria Style Avocado Salsa
- 1/4 cup Fage 0% plain Greek yogurt
- 1/2 cup tortilla strips
Instructions
- Layer lettuce, cherry tomatoes, black beans, and corn in a meal prep container.
- Heat a large skillet over medium-high heat, then add about 1 tsp of olive oil. Add ground turkey and break apart with a wooden spatula until nearly cooked through, then add skillet sauce and finish cooking.
- Serve over veggies, then add Greek yogurt, avocado salsa and tortilla strips on top.
Nutrition Information
Calories: 322kcal (16%), Carbohydrates: 34g (11%), Protein: 34g (68%), Fat: 5g (8%), Cholesterol: 56mg (19%), Sodium: 613mg (27%), Fiber: 6g (25%), Sugar: 8g (9%)
Chicken Tenders with Spinach Butternut Squash Mash
Servings: servings
Ingredients
- 1 lb chicken tenderloins
- 1/2 tsp Montreal Steak Seasoning
- 1 tsp olive oil
Spinach Butternut Squash Mash
- 5 cups butternut squash cubes, 700 grams
- 2 cups baby spinach, chopped and packed
- 1/3 cup coconut milk
- 1/2 tbsp ghee
- 1 tsp Oh My Spice! Lemon Pepper Seasoning
Instructions
- Add butternut squash to a large pot. Cover with water and bring to a boil for 10-15 minutes or until squash is tender. Drain water and add remaining squash mash ingredients. Mash until it reaches desired consistency, then stir in chopped spinach.
- Heat 1 tsp olive oil over medium-high heat in a large skillet. Season chicken on both sides with Montreal Steak Seasoning and add to skillet. Cover and cook on each side about 3-4 minutes or until cooked through.
- Divide butternut squash mash and chicken tenders evenly among 4 serving containers.
Nutrition Information
Calories: 257kcal (13%), Carbohydrates: 21g (7%), Protein: 28g (56%), Fat: 7g (11%), Cholesterol: 65mg (22%), Sodium: 134mg (6%), Potassium: 700mg (20%), Fiber: 4g (17%), Sugar: 4g (4%)
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